10 / 1 / 2012

Good video.

Strength

Front Squat

Set new 1RM

3 Rounds

10 C2B Pullups

10 Front Squats, 165 / 115

10 Burpees

15 minute cap

9 / 29 / 2012

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Strength

Bench Press

6 x 3 @ 75%

“Jack”

20 minute Amrap

10 Push Press, 115 / 80

10 K Bell Swings, 1.5 / 1

10 Box Jumps, 24 / 20

9 / 28 / 2012

Knee and Strict versions

Strength

Back Squat EMOM

10 x 2 @ 75%

21 – 15 – 9

Deadlift, 225 / 155

Clapping Pushups

15 minute cap

9 / 27 / 2012

Sabrina after her 200m of Burpees.  Happy Birthday Sabrina!!

PRE-WOD

Row

2 x 500m

Sabrina’s B-Day Bash

3 Rounds

5 minute Amrap

9 Thrusters, 75 / 55

27 Situps

77 Backwards Single Unders

Rest 1 minute between rounds

9 / 26 / 2012

For Time

Run 5K

30 minute cap

9 / 25 / 2012

Strength

Deadlift EMOM

7 x 3 @ 80%

“Karen”

150 Wallballs For Time

20 minute cap

9 / 24 / 2012

21 minute EMOM

Squat Clean

7 x 3

Power Clean

7 x 4

Hang Power Clean

7 x 5

Start heavy and lower weight for the following movement.

*Must complete all 7 minutes of squat cleans before moving on to the next movement, etc…etc…

9 / 22 / 2012

Dustin (3rd from left) and Chris (far left) from Sorinex stopped in to pay us a visit and get in a WOD.  Here we a posing like sirs.  Great guys.

“American Nightmare”

100 Reps For Time

1 Rep =

1 Lunge with right leg w/ barbell

1 Lunge with left leg w/ barbell

1 Push Press

*Bar must be loaded with 60% bodyweight and must be held in front rack postion for lunges.

40 minute cap

9 / 21 / 2012

Strength

Power Clean EMOM

5 x 3

5 Rounds

Bear Crawl, 100 ft*

15 Pushups

Broad Jump, 100 ft*

20 minute cap

*100 ft is down and back in front room.

9 / 20 / 2012

Is it your shoulders??

10 Rounds

3 HSPU

6 Deadlifts, 225 / 155

12 Sit-ups

24 Double Unders

30 minute cap